Do you have concerns about your pelvic floor muscles? If so, you’re not alone. Pelvic floor issues are common among women. The muscles of the pelvic floor serve a number of functions: They help with bladder control, bowel control, and sexual function. They also support the pelvic organs — which include the bladder, uterus, cervix, vagina, and rectum — and help keep everything in the proper place. Strong pelvic floor muscles also help you prepare for and recover from childbirth. So it’s important to keep your pelvic muscles strong no matter what stage of life you’re in!
If the muscles of your pelvic floor become weak, it can lead to problems such as urinary incontinence (leaking urine), bowel dysfunction, reduced vaginal sensation, and difficulty wearing tampons. Severe cases of pelvic floor dysfunction can lead to pelvic organ prolapse, which occurs when the muscles can no longer support the organs in the pelvic region, and the organs become weak or loose. In some cases, the organs can even drop into or outside of the vaginal canal.
Please note: Some people who experience urinary incontinence may have pelvic floor muscles that are too tight and cannot relax. This condition can be made worse by the use of Kegel exercises or vagina weights, which may create more tension or pain. If you are experiencing pelvic floor issues, make an appointment with your doctor or a pelvic floor therapist for an accurate diagnosis.
Strengthening your pelvic floor muscles
Fortunately, you can help strengthen your pelvic floor muscles with targeted exercises. We wrote a whole blog post about pelvic floor exercises here!
You’ve probably heard of Kegel exercises. Developed by a gynecologist named Arnold Kegel in the 1940s, Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles. To identify your pelvic floor muscles, stop urinating midstream. This is the same action you’ll perform to contract during Kegel exercises. Once you’ve identified the action, you can do Kegel exercises anywhere. Try holding the contraction for three seconds, and then relax for three seconds. For best results, aim for three sets of 10-15 reps every day.
To further strengthen your pelvic floor muscles, you can add weights to your Kegel exercises. These weights are known as Kegel weights or Kegel balls.
What are Kegel weights?
Kegel weights, also known as vaginal weights or Kegel balls, are small weights designed to be used inside the vagina. They provide resistance, just like any other strength training routine. Think about it — you can do biceps curls without dumbbells, but you won’t get the same results. In the same way, Kegel weights help you achieve even better results from your Kegel exercises.
How do Kegel weights work?
The idea of inserting a weight into your vagina may sound strange, but stay with us! The weights can actually make doing Kegel exercises easier: they give your muscles something to contract around, and provide resistance that will help you strengthen your pelvic floor muscles faster. Plus, they help you make sure that you’re doing your Kegel exercises correctly, because you’ll be able to feel the weight being squeezed and lifted. Kegel weight sets, like our Pixie Cup Kegel Weights, often come with several different weights so that you can increase the weight as you get stronger.
How to insert Kegel weights
Using Kegel weights for the first time may seem a little intimidating, but they’re easy to get the hang of! Inserting a Kegel weight is similar to inserting a tampon.
If your muscles are tense, it will be more difficult to insert the weight. You may want to rest one foot on the side of the tub or a chair, or even lie down.
- Insert the weight
Insert the weight slowly. If you like, you can use a little bit of lubricant to make insertion easier. As you tighten your pelvic floor muscles to support the weight, you may notice that it’s naturally drawn into the vagina and away from your fingers. Some weights have a handle or a cord to make removal easier; this should remain outside the vagina.
- Contract your muscles
Contract your muscles, just like you normally would when doing Kegel exercises. To start, try holding the contraction for just two seconds at a time. As you get used to the weights, you can work your way up to longer contractions.
How to remove Kegel weights
When you’re finished with your exercises, lie down in a comfortable position. You can add more lube to the vaginal opening to ease discomfort if desired. Relax your muscles and slowly pull on the handle to remove the weight. After removing, clean your weight thoroughly and allow it to air dry.
Kegel weight tips
To get the most out of your Kegel weights, follow these tips:
1. Find your pelvic floor muscles
Before you try using Kegel weights, you’ll want to make sure that you’re inserting them properly. If the weight is placed too high or too low, you won’t get an effective workout. To determine the proper placement, try inserting a finger into your vagina and then contract your pelvic floor muscles, just like you would when you’re trying to stop the flow of urine. You’ll feel the muscles contracting around your finger. You want to insert the weight so it sits just above this muscle. And don’t worry about the weight getting lost inside you; there’s only so far it can go before it reaches your cervix.
2. Choose a good position
If you’re new to Kegel weights, you may want to try them while lying down. That’s because gravity can make lifting the weights more challenging. As you progress, you’ll be able to use the weights while sitting, standing, or even walking around. Whichever position you choose, make sure you’re comfortable and not distracted, so you can focus on doing your exercises correctly.
3. Start small
When you’re just starting out, use the lightest weight, and try holding the contraction for just two seconds at a time. As you get stronger, you’ll be able to hold the contractions longer and work up to heavier weights.
4. Make it a habit
One of the best ways to stick to a new habit is to add it to a habit you’re already doing — a technique known as habit stacking. Chances are, you’re already spending time every morning brushing your teeth and washing your face. Try adding your Kegel weight exercises to this part of your morning routine a few days a week, and soon it’ll be second nature.
5. Be patient
Like any workout routine, using Kegel weights will take some time to deliver results. To get a clear picture of your progress, keep track of your workouts in a designated notebook or a note on your phone. Write down which weight you used, how long you held the contractions, and how many reps you completed. After a while, you’ll be able to look back and really see how all your effort has paid off.
6. Keep your weights clean
Anything you’re using inside your vagina — whether it’s Kegel weights or a menstrual cup — should be clean and sterilized to prevent any bacteria from passing into the vagina. Wash your weights with a pH-balanced cleanser after each use. Our Pixie Cup Wash is perfect for this! It’s made from 100% all-natural plant-based ingredients and is safe for your weights and anything else that comes into contact with your genital region.
Kegel weight FAQs
Still not sure if Kegel weights are right for you? Take a look at some of these frequently asked questions about Kegel weights.
Kegel weights can help improve your resting pelvic floor tone, which can help decrease urinary leakage and decrease the risk of future pelvic floor prolapse. Kegel weights can also help with improving sexual function, as climax is a maximal pelvic floor contraction.
Kegel weights should be inserted so that the “weight” part is no longer visible and it feels comfortable, similar to how far you would insert your menstrual cup.
Kegel weights are intended to be used for roughly 5-10 minutes a day, three days a week. As you get stronger, you can work up to longer sessions and more reps.
Kegel weights are not designed to be worn all day. Using them for too long can overexert the pelvic floor muscles, potentially leading to injury. Ouch! Don’t try to rush the process. Again, start with shorter contractions and a lighter weight, and work your way up as you get stronger.
Use your Kegel weights 3-4 time a week for best results. Think of it like you would lifting weights for any other muscle. If you lift too often, your muscles won’t have time to recover! Always wait at least a day or two between uses.
Your individual results will vary depending on the current state of your pelvic floor muscles, but some people report noticing a difference after just one week of using Kegel weights. When using Kegel weights regularly, most people will notice benefits within a few weeks to a few months.
Kegel weights are often helpful for women who:
• Have had any sort of pelvic surgery, such as fibroid surgery, and need to restrengthen their pelvic floor
• Have symptoms of pelvic floor dysfunction, such as urinary incontinence or a prolapsed uterus
• Are pregnant and want to strengthen the pelvic floor to make labor and delivery relatively easier
• Have given birth vaginally and want to tighten vaginal muscles that have become loose
• Have gone through or are going through menopause, which increases the risk of uterine prolapse
• Frequently lift heavy objects, which can strain the pelvic floor muscles
Ready to give Kegel weights a try? Pixie Cup Kegel Weights are now available!
PLEASE NOTE: This product is not intended to treat or cure medical issues. Please consult your doctor prior to use. Anything advised here is not intended as a substitute for the medical advice of your doctor. You should regularly consult a physician in matters relating to your health and particularly with respect to anything related to pelvic health. If you have any gynecological conditions, please talk to your physician.